Description
This refreshing and nutritious Cucumber Chickpea Pita Pockets recipe combines protein-packed chickpeas with crisp cucumber, fresh herbs, and a tangy lemon tahini dressing, all stuffed into soft pita pockets for a delicious Mediterranean-inspired lunch or light dinner.
Ingredients
Scale
For the Chickpea Salad Filling:
- 2 cans (15-ounce each) chickpeas, rinsed and drained
- 1 large English cucumber, finely diced
- 1/2 cup finely chopped red onion
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped fresh dill
- 2 celery stalks, finely diced
For the Lemon Tahini Dressing:
- 1/2 cup tahini
- 1/4 cup fresh lemon juice
- 1 large garlic clove, minced
- 2–4 tablespoons ice-cold water
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
For Assembly:
- 4–6 large pita breads (white or whole wheat)
Instructions
- Prepare the Chickpeas: Rinse and drain the canned chickpeas thoroughly to remove the canning liquid and excess sodium. Transfer them to a large mixing bowl.
- Mash for Texture: Gently mash about half of the chickpeas using a potato masher or fork, leaving the rest whole to create a varied texture that binds the salad without becoming a puree.
- Add the Fresh Vegetables and Herbs: Add finely diced cucumber, red onion, celery, chopped parsley, and chopped dill to the bowl with chickpeas. Stir gently until evenly combined.
- Prepare the Lemon Tahini Dressing: In a separate bowl, mix tahini, lemon juice, and minced garlic. Gradually whisk in ice-cold water, one tablespoon at a time, until the dressing is smooth, creamy, and pourable. Season with sea salt and black pepper; adjust flavors to taste.
- Combine the Salad and Dressing: Pour about three-quarters of the dressing over the chickpea mixture and fold gently until coated evenly. Reserve the remaining dressing for serving.
- Prepare the Pitas and Assemble: Warm pita breads slightly for softness, then cut in half to form pockets. Stuff each pita half generously with the salad and drizzle additional dressing inside if desired. Serve immediately.
Notes
- Rinsing canned chickpeas reduces sodium and improves flavor.
- Mashing half the chickpeas helps bind the salad while keeping texture interesting.
- Adjust garlic and lemon juice in the dressing to your preferred tanginess and pungency.
- Warm the pitas briefly to prevent tearing during stuffing.
- Leftover dressing can be stored refrigerated for up to 3 days and used as a dip or drizzle.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Snack
- Method: No Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 pita pocket (approximate)
- Calories: 300 kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 12 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 9 g
- Protein: 11 g
- Cholesterol: 0 mg
Keywords: Cucumber, Chickpea, Pita Pockets, Tahini Dressing, Mediterranean Salad, Vegetarian Lunch, Healthy Snack
